Today's run (street): 3.2 miles
Like we used to say when I was growing up in Boston, this morning was "wicked cold." It wasn't obvious that the temperature had dropped into the teens when I got up, because our thermostats do a good job of maintaining a comfortable temperature in the house. I was surprised to see the local TV station reporting 18° in Woodbury. Worse, with wind chill, the effective temperature was 2° F.
I think my reaction to freezing cold differs from most people. I was elated by the opportunity to bundle up and go out for a run. The trick is to maintain the right balance of layers so that you don't start out comfortable and end up hot and miserable. Due to time pressure, I knew I wouldn't going too far on my run, so that gave me more latitude for overdressing. Had I gone 6 miles instead of 3 today, I probably would have overheated by the end.
I felt cozy and warm when I hit the street and I moved along well from the start. I wore a balaclava to protect my face from the wind and that helped keep my head warm. Unfortunately, the ventilation panel in the front restricted my breathing and I had to pull it down below my chin. That was fine until I changed direction toward the west and the wind hit me full on.
As bad as it was, I pressed on and changed direction as soon as I could. I was pushing myself but I didn't think I was going very fast, at least compared to other runs this past week. I was racing the clock because my wife made it clear that she needed me back by a certain time. I was reasonably confident that I would keep on schedule but I grew nervous as time went on.
I managed to complete my run with seven minutes to spare and a look at my Garmin showed that I averaged close to 9 minutes a mile. Considering that I expected today's run to be on the slower side I was pleased with this result. The freezing weather probably contributed to my surprising pace by making me run faster to stay warm. Then again, it could have been the fear of being late that ultimately pushed my pace.
Sunday, January 15, 2012
Saturday, January 14, 2012
Tempo for the Snowflake
Today's run (street): 4.4 miles
It's the start of a three day weekend and I kicked it off with a neighborhood run this morning. The temperatures have been all over the place and this morning it was cold. I wore one of my "private brand" half zips (in this case, Layer 8) that do a great job of keeping me warm while managing sweat. Combined with my CS track pants, I was very comfortable throughout my run.
I planned a tempo run with a target pace about 30 seconds slower than (4 mile) race pace. I moved along well but fell ten seconds short of my pace goal. Overall, I was pleased with my fitness, but I guess I didn't push hard enough. Four miles isn't quite enough distance to move my base training forward but at least I'm running with more energy compared to the last two weeks.
The long weekend provides an extra opportunity for a distance run. I'd like to get at least one 6+ mile run in before Tuesday or, equivalently, an hour on the trails. I'm registered for the Snowflake 4 mile Run in February so in the short term I will also focus on speed. I probably should do intervals more often anyway. Now I have no excuses.
It's the start of a three day weekend and I kicked it off with a neighborhood run this morning. The temperatures have been all over the place and this morning it was cold. I wore one of my "private brand" half zips (in this case, Layer 8) that do a great job of keeping me warm while managing sweat. Combined with my CS track pants, I was very comfortable throughout my run.
I planned a tempo run with a target pace about 30 seconds slower than (4 mile) race pace. I moved along well but fell ten seconds short of my pace goal. Overall, I was pleased with my fitness, but I guess I didn't push hard enough. Four miles isn't quite enough distance to move my base training forward but at least I'm running with more energy compared to the last two weeks.
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| The end of the line at last year's Snowflake Run |
Friday, January 13, 2012
A superstitious run
Today's run (street): 2.5 miles
Happy Friday the 13th! It's easy to laugh at superstitions but we all have them. Personally, I'm fine with it being the 13th because I've had some nice things happen on this date.
That said, I thought my luck had run out a few minutes into this morning's run. Although the news station said the temperatures were in the high 40's it felt chilly when I stepped outside. I could even see vapor when I breathed. That didn't matter because I was dressed for cold. I set out feeling energized and stepped up the pace when I realized I could sustain a harder effort. About a half mile in, I felt some drops of rain that soon became a steady downpour. I strongly considered heading back home to finish on the treadmill.
The winds were also strong and the combination of wind, cold and rain was unpleasant. I decided to press on as long as I could see (with glasses, that can be an issue) and continued to run fairly hard. I was disappointed that the weather might interrupt what was turning out to be a strong run, but after a mile the rain reverted to a drizzle.
I was surprised by how fast I could run without feeling the lactic acid burn that I always associate with a harder effort. Some days, for no reason, a run turns out to be a slog and you do what you must to get through it. Maybe it was the luck of Friday the 13th that helped me today, but I finished as strong as I started, with my fastest overall pace in memory. So much for superstition.
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| Ha! You don't scare me |
That said, I thought my luck had run out a few minutes into this morning's run. Although the news station said the temperatures were in the high 40's it felt chilly when I stepped outside. I could even see vapor when I breathed. That didn't matter because I was dressed for cold. I set out feeling energized and stepped up the pace when I realized I could sustain a harder effort. About a half mile in, I felt some drops of rain that soon became a steady downpour. I strongly considered heading back home to finish on the treadmill.
The winds were also strong and the combination of wind, cold and rain was unpleasant. I decided to press on as long as I could see (with glasses, that can be an issue) and continued to run fairly hard. I was disappointed that the weather might interrupt what was turning out to be a strong run, but after a mile the rain reverted to a drizzle.
I was surprised by how fast I could run without feeling the lactic acid burn that I always associate with a harder effort. Some days, for no reason, a run turns out to be a slog and you do what you must to get through it. Maybe it was the luck of Friday the 13th that helped me today, but I finished as strong as I started, with my fastest overall pace in memory. So much for superstition.
Thursday, January 12, 2012
1,100 ways to say "I ran"
Today's workout: (elliptical): 25 minutes
It would have been cool if today was 11/11/11 instead of 11/12/12, because this is the 1,100th post on the Emerging Runner. It's amazing to think that since November 18, 2008, I've published approximately 275,000 words about one thing: running. But with 726 keywords in my tag cloud, there's been a lot more to talk about than that.
The rain this morning was only surpassed by the wind and I stayed indoors for my workout. I originally planned a treadmill run but decided to maintain my schedule that includes an elliptical session on Thursdays. I'm hoping that the rain moves out by tomorrow morning so I can get outside for my morning run. It doesn't look too promising. I snapped a photo out my office window at 7:15 AM and it looks like a monsoon at midnight.
It would have been cool if today was 11/11/11 instead of 11/12/12, because this is the 1,100th post on the Emerging Runner. It's amazing to think that since November 18, 2008, I've published approximately 275,000 words about one thing: running. But with 726 keywords in my tag cloud, there's been a lot more to talk about than that.
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| Rain, rain, go away |
Wednesday, January 11, 2012
I rest my case
Today's run (street): 2.5 miles
Two day's of rest seemed to do the trick, and I had a decent run in the neighborhood this morning. Most of last week's runs were challenging and I'd hoped an extra day would help reset my system. Over the weekend I had some concern with a possible left knee injury, but my recovery plan seemed to work. The pain was gone this morning.
It was harder than I expected to get up and out this morning. Rest days can be seductive and it's always tempting to give in and take one more. I'm pleased to say that I rarely do that. When I do, it's because my body has told me to skip a workout. Today my body was imploring me to rest, but it was a half-hearted argument. Before I knew it, I was standing on my driveway waiting for my FR210 to acquire a signal.
The run itself was good, but not great. While my legs didn't feel weighed down like they did last week, my stride felt mechanical over the first mile. I began pushing the pace at that point and things improved a lot. Although I ended up with a middling overall pace, the second half of my distance was run about a minute per mile faster than the first. I'm beginning to see evidence that incremental effort can yield measurable results. But to achieve that, you need to take the proper rest.
Two day's of rest seemed to do the trick, and I had a decent run in the neighborhood this morning. Most of last week's runs were challenging and I'd hoped an extra day would help reset my system. Over the weekend I had some concern with a possible left knee injury, but my recovery plan seemed to work. The pain was gone this morning.
It was harder than I expected to get up and out this morning. Rest days can be seductive and it's always tempting to give in and take one more. I'm pleased to say that I rarely do that. When I do, it's because my body has told me to skip a workout. Today my body was imploring me to rest, but it was a half-hearted argument. Before I knew it, I was standing on my driveway waiting for my FR210 to acquire a signal.
The run itself was good, but not great. While my legs didn't feel weighed down like they did last week, my stride felt mechanical over the first mile. I began pushing the pace at that point and things improved a lot. Although I ended up with a middling overall pace, the second half of my distance was run about a minute per mile faster than the first. I'm beginning to see evidence that incremental effort can yield measurable results. But to achieve that, you need to take the proper rest.
Sunday, January 8, 2012
A couple of products I wish I could buy
Today's run (street): 3.5 miles
After yesterday's difficult run that capped a week of tough workouts, I decided to give myself a couple of days rest in the upcoming week. Since today is Sunday, I couldn't resist the chance to go out for a run without the time constraints that I face on workday mornings. You'd think that I'd take it easy today and ease into my upcoming rest period, but that's not the way it went.
I've had some tweaking around my left knee and I felt some soreness when I got up today. I noticed that the pain came from lateral, not straight-ahead, movements. That meant I could run, so I put on my running gear and headed outside.
I thought about my current stamina issues and popped a couple of Sports Beans before I left. I'm not sure if they helped, but I did feel more energy at the start than I did before yesterday's run. It made me think about two products I'd like to see: a time released carb/electrolyte supplement and an electrolyte drink that is neutral-tasting like water.
I used to buy electrolyte-enhanced water at Whole Foods after runs in the city, but it only solved part of the problem. I looked online and found a product called CNP Pro-Energy bars that supposedly release energy over time. The website is from the UK and I don't know if the bars are available in the US. I think both of these ideas would find a market here.
Today's run went very well. I didn't plan to cover a long distance, so I ran harder than I did Saturday. My speed improved 2 minutes per mile over yesterday's pace. That was good enough for me, and when I finished I was breathing hard but happy to take a break over the next couple of days.
I need to get in at least one 6+ mile run next weekend as I continue to build my base for May's half marathon. In the meantime, I'm hoping to recover my fitness with a little R&R.
After yesterday's difficult run that capped a week of tough workouts, I decided to give myself a couple of days rest in the upcoming week. Since today is Sunday, I couldn't resist the chance to go out for a run without the time constraints that I face on workday mornings. You'd think that I'd take it easy today and ease into my upcoming rest period, but that's not the way it went.
I've had some tweaking around my left knee and I felt some soreness when I got up today. I noticed that the pain came from lateral, not straight-ahead, movements. That meant I could run, so I put on my running gear and headed outside.
I thought about my current stamina issues and popped a couple of Sports Beans before I left. I'm not sure if they helped, but I did feel more energy at the start than I did before yesterday's run. It made me think about two products I'd like to see: a time released carb/electrolyte supplement and an electrolyte drink that is neutral-tasting like water.
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| Right product, wrong geography |
Today's run went very well. I didn't plan to cover a long distance, so I ran harder than I did Saturday. My speed improved 2 minutes per mile over yesterday's pace. That was good enough for me, and when I finished I was breathing hard but happy to take a break over the next couple of days.
I need to get in at least one 6+ mile run next weekend as I continue to build my base for May's half marathon. In the meantime, I'm hoping to recover my fitness with a little R&R.
Saturday, January 7, 2012
Today I ran like a Kenyan
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| As if... |
Don't be impressed by the headline of this post, I wasn't channeling Geoffrey Mutai winning the ING NYC marathon this morning. Quite the opposite, actually. While Kenyan runners regularly hit five minute miles in competition, they tend to do their long recovery runs at an extremely slow pace. That was my plan today and I kept to it.
The training schedule that I've followed over the last few years has been to run five days a week, with additional cross training on a 6th day. I rest on Mondays unless I'm not feeling well or if I'm tapering for a race.
With a schedule like that, I shouldn't have issues with running strength or stamina but I sometimes hit the wall around 30 minutes into a run. Since my policy has always been, "Once I start, no stopping" I run through these low points and will occasionally rebound strongly. People have said that even though my frequency is high, my base is fairly low. This is true. My weekday running distances average 2.5 miles due to time limitations. On weekends I'll go longer, but the shorter runs play havoc on my base.
My monthly mileage numbers this past November and December were down about 10% from the prior year. I know it's because I wasn't consistently doing 7+ mile distances as I had in 2010. I've decided to work on my base with 5 miles being my lower limit for weekend runs. Last Sunday I ran the 5 mile Hangover Run and this morning I did a 5.4 mile neighborhood run.
Five miles isn't particularly long but I needed to motivate myself to get out today after suffering three tough runs since Sunday. I figured that running slowly would make it easier -- and it was -- until I hit 4 miles and started to suffer fatigue. I didn't fully understand why, since I'd run over a minute/mile faster last Sunday. Unfortunately, running like a Kenyan didn't yield the results that I'd hoped to attain.
A week of tough running has convinced me that I need to give myself a two-day break to restore my fitness to normal levels. Since I can't resist running on weekends, I'll target Monday (my usual rest day) and Tuesday as recovery days. I'll see if that does any good when I get back to it on Wednesday.
Friday, January 6, 2012
Workouts, PE and relax-outs
Today's run (street): 2.5 miles
Yesterday's workout (elliptical): 25 minutes
My wife and I were comparing notes on our workouts this morning. We'd both had hard runs and I said that's the reason why it's called a workout and not a relax-out. She and I have very different training methods and I would be challenged to follow her routine. In turn, she would probably say the same of mine. But each day we congratulate each other (and ourselves) for getting it done. It's great reinforcement and it motivates us to continue.
Without a running watch I would have guessed that I ran today's route a minute per mile faster than I actually did. My perceived effort was high but I clearly fell short on performance. No matter, I recently read an article that said that perceived effort (PE) is a better gauge of how you should be running than holding rigidly to a targeted pace.
Every workout that I've done since returning to work has generated a high PE but performance on the low end of the scale. It could have to do with my adjustment back to 4:00 AM running because I feel very good overall. Maybe a long slow base run this weekend can get me back on track. Perhaps a relax-out is just what's needed.
Yesterday's workout (elliptical): 25 minutes
My wife and I were comparing notes on our workouts this morning. We'd both had hard runs and I said that's the reason why it's called a workout and not a relax-out. She and I have very different training methods and I would be challenged to follow her routine. In turn, she would probably say the same of mine. But each day we congratulate each other (and ourselves) for getting it done. It's great reinforcement and it motivates us to continue.
Without a running watch I would have guessed that I ran today's route a minute per mile faster than I actually did. My perceived effort was high but I clearly fell short on performance. No matter, I recently read an article that said that perceived effort (PE) is a better gauge of how you should be running than holding rigidly to a targeted pace.
Every workout that I've done since returning to work has generated a high PE but performance on the low end of the scale. It could have to do with my adjustment back to 4:00 AM running because I feel very good overall. Maybe a long slow base run this weekend can get me back on track. Perhaps a relax-out is just what's needed.
Wednesday, January 4, 2012
Faint praise for the treadmill
Today's run (treadmill): 25 minutes
I'm going to blame the transition from vacation to work for my sluggish performance this morning. Even though I'm an early riser while on vacation, there's a big difference between waking up at 6:00 AM versus 3:45 AM. It probably didn't help that I set a 2% incline for the first 2/3rds of today's workout.
A year ago I probably would have braved the weather and gone outside, despite this morning's 11° temperature. My dislike of the treadmill experience used to outweigh the discomfort of freezing conditions, but I've finally accepted the treadmill for what it is. I even appreciate how I can change conditions like speed and elevation with a single touch. I'll reluctantly admit that, on an extremely cold morning, the treadmill can be the better choice.
Still, I far prefer the trails or the road, and I can't wait to get outdoors this weekend. I may have been better off resting today, but since I started the run I felt I needed to finish it. Around the 15 minute mark I realized I wasn't at full strength. I decided to drop the incline rather than hurt myself further. I did step up the speed a little when I did that, but not by much. Tomorrow, I will do an elliptical workout and (hopefully) on Friday the temperatures will be back in the 30's and I'll take to the streets once again.
I'm going to blame the transition from vacation to work for my sluggish performance this morning. Even though I'm an early riser while on vacation, there's a big difference between waking up at 6:00 AM versus 3:45 AM. It probably didn't help that I set a 2% incline for the first 2/3rds of today's workout.
A year ago I probably would have braved the weather and gone outside, despite this morning's 11° temperature. My dislike of the treadmill experience used to outweigh the discomfort of freezing conditions, but I've finally accepted the treadmill for what it is. I even appreciate how I can change conditions like speed and elevation with a single touch. I'll reluctantly admit that, on an extremely cold morning, the treadmill can be the better choice.
Still, I far prefer the trails or the road, and I can't wait to get outdoors this weekend. I may have been better off resting today, but since I started the run I felt I needed to finish it. Around the 15 minute mark I realized I wasn't at full strength. I decided to drop the incline rather than hurt myself further. I did step up the speed a little when I did that, but not by much. Tomorrow, I will do an elliptical workout and (hopefully) on Friday the temperatures will be back in the 30's and I'll take to the streets once again.
Tuesday, January 3, 2012
Reality check: back to work and 13.1 training
Today's run (treadmill): 25 minutes
As I walked through mid-town this morning, I detected the acrid odor of a cigarette. It reminded me that being on vacation had shielded me from that toxic smell for almost two weeks. Well it's back to work for me today. I'll miss being on vacation but at least I like work.
The alarm jolted me awake at 3:45 and I debated whether to ease back into work mode by skipping today's run. With temperatures in the 20's, it was easy to justify staying indoors. But when you have a treadmill and an elliptical machine, there's really no excuse not to exercise. I did an easy indoor run for 25 minutes which actually helped both mind and body.
I'm trying to decide an approach to training for the half-marathon in May. Last year I think I misunderstood the amount of base training I would need to meet my expectations for a 13.1 mile race. It was the most difficult run I've ever done, but I still felt I that could have done better in terms of finish time. I'm hoping that with a reasonable plan, I can realistically target 2:10. To do that, I'm going to need to do a lot of 10 to 13 mile training runs between now and May.
As I walked through mid-town this morning, I detected the acrid odor of a cigarette. It reminded me that being on vacation had shielded me from that toxic smell for almost two weeks. Well it's back to work for me today. I'll miss being on vacation but at least I like work.
The alarm jolted me awake at 3:45 and I debated whether to ease back into work mode by skipping today's run. With temperatures in the 20's, it was easy to justify staying indoors. But when you have a treadmill and an elliptical machine, there's really no excuse not to exercise. I did an easy indoor run for 25 minutes which actually helped both mind and body.
I'm trying to decide an approach to training for the half-marathon in May. Last year I think I misunderstood the amount of base training I would need to meet my expectations for a 13.1 mile race. It was the most difficult run I've ever done, but I still felt I that could have done better in terms of finish time. I'm hoping that with a reasonable plan, I can realistically target 2:10. To do that, I'm going to need to do a lot of 10 to 13 mile training runs between now and May.
Monday, January 2, 2012
My 2012 racing calendar is already filling up!
All vacations end, and when they do, the hope is to be fully relaxed before returning to the office. For this vacation, I'd say mission accomplished. I even remained healthy throughout the week. For some reason, over the years, this winter holiday break has coincided with illness. It's mostly been bouts of the flu, but two years ago I was hospitalized with pneumonia. So far, so good!
I usually rest on Mondays to recover from the prior week's training. I considered doing a run today since I'm still out of the office. I ultimately decided to forgo this workout in favor of today's busy agenda.My only running related activity was snagging two pairs of compression shorts at Marshall's for about $10 each. It was a very good deal.
I've signed up for the RXR Long Island Half Marathon that takes place in May. My friend TC, who planned to run it with me last year but got injured, has also signed up. In the meantime, I'm planing to run the Long Beach Snowball 4 mile race in February and the Marcie Mazzola 5K in mid-April. I may also try to fit in a 10K race as a tuneup before the Half. I need to restart my long base training soon, so I'm hoping for some snow-free weekends this month.
I usually rest on Mondays to recover from the prior week's training. I considered doing a run today since I'm still out of the office. I ultimately decided to forgo this workout in favor of today's busy agenda.My only running related activity was snagging two pairs of compression shorts at Marshall's for about $10 each. It was a very good deal.
I've signed up for the RXR Long Island Half Marathon that takes place in May. My friend TC, who planned to run it with me last year but got injured, has also signed up. In the meantime, I'm planing to run the Long Beach Snowball 4 mile race in February and the Marcie Mazzola 5K in mid-April. I may also try to fit in a 10K race as a tuneup before the Half. I need to restart my long base training soon, so I'm hoping for some snow-free weekends this month.
Sunday, January 1, 2012
LIRRC 2012 Hangover Run: well done fun
Today's run (LIRRC Hangover Run): 5 miles
47:19 (9:28 pace)
Happy New Year! Last night went later than expected and I didn't get to sleep until after 12:30 AM. I did catch an hour's nap earlier, in an attempt to bank some needed sleep, but I don't think it did much good. Even so, I got up at 6:30 and tried to decide how to dress for this morning's fun run in Eisenhower Park. The NYC news station showed 44 degrees, while our local station showed 32.
I finally settled on a long sleeve base layer topped with a short sleeved jersey, along with my new CS running pants. It was a good choice but I may have been fine with only one layer on top. When Team Emerging Runner joins me on cold days, I can wear more layers to keep warm. I just hand off my jacket before the race begins. Today I was by myself, so the extra layer helped while I stood waiting for the start.
I have to hand it to the Long Island Road Runner's Club who put on today's event at Eisenhower Park. LIRRC does it all with a minimum of frills (no race shirts or pre-registration) but they charge very little to participate and they hold many races throughout the year. Today's Fun Run was a gift because the event was open to all. Post-run refreshments were served and not a penny was charged to participate.
It was friendly crowd who milled around near the start area and soon we were off on our 5 mile run. The LIRRC provides a timing clock but the tracking is up to the participants. No one wins this race but I'm sure the swiftest runners compete for bragging rights. The course is five times around a measured loop within the park. Every time you pass the timing clock at the start, you've finished another mile.
It was interesting to run this "Hangover" run. I didn't see too many sluggish runners nursing hangovers. It felt like a race. Since it wasn't actually a competition, I decided to run it a little faster than a recreational run at that distance, but not as fast as my 8K race pace.
It may have been last night's late bedtime, or the fact that I haven't taken a rest day since last Monday, but I couldn't generate a lot of speed. The first mile seemed to take a while and the clock showed 9:02 when I passed it. Miles 2 through 4 were run slower as I settled into a more comfortable pace. At the last mile I decided to step things up a little and passed a handful of runners before crossing the line at 47:19.
Even though I didn't have a hangover, it was a great head-clearing experience. Just think, I've got a perfect streak going this year, running every day and averaging 5 miles each run! Sadly, the streak will end tomorrow when I take a well needed rest.
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